Cooking Beans to Minimize Gas:
The Hot Soak Method
Recommended by the Nebraska Dry Bean Commission
With this cooking method, many of the hard-to-digest carbohydrates which cause gas are dissolved in the soak water. Draining off the soak water does not result in major nutrient losses.
- Heat 8-10 cups water for each pound (2 cups) of washed dried beans.
- Add beans to the hot water and bring them to a boil. Allow to boil for 2-3 minutes.
- Turn off heat, cover, and allow beans to soak in this hot water for at least one hour but preferably 4 hours or more (perhaps overnight). A longer soaking time is recommended to allow a greater amount of the hard-to-digest carbohydrates to dissolve.
- Discard the soak water, add fresh water, and then finish cooking beans by your chosen method.
Per Serving:
Calories: 225
Protein: 14 g
Carbohydrate: 39 g
Fat: 2 g
Saturated Fat: < 1 g
Trans Fatty Acid: 0 g
Dietary Fiber: 14 g
Total Sugars: 5 g
Sodium: 250 mg
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